7-Day High-Protein Meal Plan to Build Lean Muscle

A free, 7-day high-protein diet meal plan featuring breakfast, lunch and dinner ideas plus a comprehensive shopping list. All recipes include macros and Weight Watchers points to help you track calories and protein intake.

7 Day High Protein Diet Meal Plan

Because last week’s high-protein meal plan was so popular, here’s another 7-day plan focused on boosting protein every day. Eating enough protein supports lean muscle, keeps you feeling full longer, and helps maintain steady energy and focus. Optimal daily protein needs vary by age, weight, goals, and activity level. Splitting your daily protein across three meals—plus protein-rich snacks—makes it easier to reach your targets. If you want extra help, choose snacks that provide substantial protein; a selection of more than 20 high-protein snacks (ranging roughly 10–30 grams each) can help you hit your daily goal.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and overall strength, and it has made a big difference. Higher protein meals leave me satisfied and less likely to snack on sweets or chips. If you struggle to meet protein goals, this weekly meal plan was created to simplify tracking and meal preparation. If this format is helpful, more weekly plans may follow, and a high-protein cookbook is in development.

A practical way to reach a target—say 120 grams per day—is to aim for at least 30 grams of protein at each main meal and add protein-rich snacks that provide 10–30 grams apiece. If you’re unsure how much protein you personally need, consult a nutrition professional for individualized guidance.

How It Works

These meal plans are a flexible guide with room to personalize: add beverages, fruit, snacks, desserts, or swap recipes to suit your preferences. Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are scaled for a family of four. Some recipes yield leftovers that work well for another dinner or the next day’s lunch. Aim for a baseline of about 1,500 calories per day as a starting point for many women, though individual calorie and protein targets differ by age, activity level, and goals—check with your dietitian for personalized recommendations.

Note

People with kidney or liver disease, gout, certain metabolic conditions, or older adults with reduced kidney function may need to limit protein. Before significantly increasing protein intake, consult a healthcare provider or registered dietitian if you have underlying health issues.

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Where to Buy

• Amazon (retailer)
• Barnes & Noble (retailer)
• Indie bookstores (check local availability)

Meal Plan:

Breakfast and lunch Monday–Friday are designed to serve one person. Dinners and weekend meals are scaled to serve four. Some recipes will yield leftovers suitable for another evening or for lunch the next day. The included shopping list covers everything needed to prepare the week’s meals. Add high-protein snacks between meals if you need extra protein.

MONDAY (10/14)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Chicken
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,283* Total Protein: 91

TUESDAY (10/15)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Chicken
D: Korean-Inspired Salmon Tacos with Spicy Slaw
Total Calories: 1,129* Total Protein: 82

WEDNESDAY (10/16)
B: Protein PB & J Smoothie Bowl
L: Autumn Kale Salad with Chicken
D: Air Fryer Asian Meatballs
Total Calories: 1,255* Total Protein: 81.5

THURSDAY (10/17)
B: Savory Steel Cut Oatmeal
L: Autumn Kale Salad with Chicken
D: Roast Beef with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,339* Total Protein: 111

FRIDAY (10/18)
B: Savory Steel Cut Oatmeal
L: Roast Beef Sandwich with Arugula and Shaved Parmesan + ½ sliced red bell pepper
D: Blackened Shrimp and Grits with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,047* Total Protein: 83

SATURDAY (10/19)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: Tuna Melt (double batch) and 8 baby carrots
D: Dinner out
Total Calories: 639* Total Protein: 50.5

SUNDAY (10/20)
B: Leftover Bacon Spinach Breakfast Casserole with 1 cup grapes
L: Roasted Butternut Squash Soup with Feta and 2 ounces multigrain baguette
D: Chicken Marbella with Houston’s Couscous Salad
Total Calories: 1,246* Total Protein: 80

*These calorie and protein totals are a guide. Many women target around 1,500 calories per day depending on individual needs. Use this plan as a flexible framework—add coffee, beverages, extra fruit, snacks, dessert or a glass of wine as desired while keeping an eye on your protein goals.

Shopping list

Produce

• 1 medium sweet apple
• 1 large lemon
• 1 medium lime
• 3 pounds seedless grapes
• 2 medium red bell peppers
• 2 mini (Persian) cucumbers or 1 small English cucumber
• 3 medium heads of garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 6 ounces baby bella mushrooms
• 1 pound string beans
• 1 ¾ pound butternut squash
• 2 pounds Russet potatoes
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small bunch radishes
• 2 medium bunches scallions
• 1 (5-ounce) plus 1 (1-pound) bags baby spinach
• 1 (5-ounce) bag baby arugula
• 1 large bunch Lacinato kale
• 1 small package tri-color coleslaw
• 1 small bunch Italian parsley
• 1 small container rosemary
• 1 small container thyme
• 1 small container mint
• 1 small container sage
• 1 small container fresh chives
• 1 dry pint grape or cherry tomatoes
• 1 large vine-ripened tomato
• 1 small red onion
• 1 small yellow onion
• 1 large sweet onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 2 ½ pounds bone-in chicken thighs
• 1 pound 93% lean ground turkey
• 1 (1-pound) wild salmon fillet
• 1 pound peeled and deveined jumbo shrimp
• 1 (3-pound) beef top or eye round
• 1 small package raw chicken breakfast sausage
• 1 package center-cut bacon

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Freshly ground black pepper
• Apple cider vinegar
• Red wine vinegar
• Maple syrup
• Dijon mustard
• Reduced sodium soy sauce
• Toasted sesame oil
• Sesame seeds
• Mayonnaise (regular or light)
• Gochujang
• Sriracha (optional)
• Paprika
• Cayenne pepper
• Garlic powder
• Thyme
• Oregano
• Bay leaves

Dairy & Refrigerated

• 1 18-pack large eggs
• 2 (16-ounce) containers low-fat cottage cheese
• 1 small container light sour cream
• 1 pint 1% buttermilk
• 1 quart nonfat milk
• 1 (8-ounce) container almond or oat milk
• 1 small box unsalted butter
• 1 small tub whipped butter
• 1 (4-ounce) package goat cheese
• 1 (8-ounce) block feta cheese
• 1 (8-ounce) Gruyere cheese
• 1 (8-ounce) shredded part-skim mozzarella
• 1 small chunk sharp cheddar
• 1 (8-ounce) package sliced reduced-fat cheddar or American cheese
• 1 large wedge fresh Parmesan

Grains

• Package dry lasagna noodles (not no-boil)
• Small package 6-inch corn tortillas (you need 8)
• Plain panko breadcrumbs
• Small package dry brown rice or 3 cups pre-cooked
• Quick-cooking steel cut oats
• Quick-cooking grits
• Dry whole wheat couscous
• 1 (11-ounce) multigrain baguette
• Small loaf sliced whole wheat bread

Canned & Jarred

• 1 jar marinara sauce or ingredients to make your own
• 1 small jar pesto
• 1 small jar pitted Spanish green olives
• 1 small jar capers
• 1 (32-ounce) carton low-sodium chicken broth
• 1 (14-ounce) can reduced-sodium broth
• 2 (4.5-ounce) cans tuna in water
• 1 small jar peanut butter

Frozen

• 1 medium package shelled edamame
• 1 small package blueberries
• 1 small package strawberries

Misc. Dry Goods

• Roasted shelled pistachios (or bulk equivalent: 2 tablespoons)
• Pecan halves (or bulk equivalent: 1/3 cup)
• Sliced almonds (or bulk equivalent: 1/3 cup)
• Golden raisins (or bulk equivalent: ¾ cup)
• Pitted prunes (or bulk equivalent: ½ cup)
• Chia seeds (optional, for smoothie bowl)
• Vanilla protein powder
• Brown sugar

*Grain items can be substituted with gluten-free versions if needed.